Grains:

• Pasta, whole grain penne
• Brown rice
• Tortillas, whole wheat

Meat/Beans:

• Lentils
• Chicken,
• Whole Fish
• Walnuts

Fruits and Vegetables:

• Salad mix, bulk bag
• Fresh spinach
• Tomatoes, plum
• Baby carrots
• Broccoli
• Vinegar, flavored (red wine or balsamic)
• Butternut squash
• Zucchini
• Onions
• Canned diced tomatoes, no added salt
• Berries or seasonal store fruit
• Celery
• Apples, bulk bag
• Potatoes, bulk bag
• Tomato Sauce, no added salt

Dairy:

• Fat-free sour cream
• Yogurt – light vanilla
• Parmesan cheese

Notes:

• You should purchase skim milk to drink.
• This list requires you to have various seasonings and oil on hand for cooking (olive oil, black pepper, garlic, ginger, oregano, bay leaves)
• Fruits and veggies (numbering 15) are over half the list!
• Purchase as much of each item needed for your family to get through a week.

Meal Ideas:

• Roasted chicken with salad and roasted potato, carrot, onion medley. Note: roast all chicken and use during the week for the following chicken dinners...
• Chicken salad – tossed with roasted chicken, baked potatoes, veggies and vinegar
• Chicken pasta - pasta with roasted chicken, broth, veggies
• Chicken with rice – roasted chicken, cooked with rice, veggies, tomatoes and seasonings
• Chicken stir fry – spinach, celery, broccoli, onions, carrots
• Chicken rice veggie soup
• Lentils and rice - cook lentils and rice together (they cook at the same time) and serve with roasted winter squash, browned onions and broccoli. Note: cook an extra large batch of lentils and rice and use the next three nights for a burrito and fish dinner.
• Lentils and rice – burrito or wrap sandwich
• Fish – serve with lentils, veggies, salad
• Tortilla Pizza - make a pizza with tomato sauce, veggies, Parmesan cheese using tortillas as a crust
• Potato Pizza – bake potatoes and smash them into a casserole dish then top with plum tomatoes, spinach, onions, Parmesan cheese
• Baked stuffed potato – baked potato stuffed with steamed broccoli, fat-free sour cream, Parmesan
• Snack platter with apples, carrots, celery
• Dessert with berries and yogurt
• Apple sauce with yogurt

Many of these recipes are on our website at www.foodandhealth.com.